Thursday 7-20-17

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skillwork:

15 minutes demo/drill

Power Snatch and Overhead Squat Technique

(PVC and training bar/lightweight only)

Metcon (AMRAP – Reps)

5 Min. AMRAP:

200m run

20 overhead stationary lunges (45/25 plate)

200m

AMRAP KB Swings in remaining time (53/35)

Score is completed KB Swings

NOTE: if you do not feel that you will make it back to the KB because you are not a very strong runner, please scale the run to 100m, but list it as a modification.

Rest 3 minutes, then:

Metcon (AMRAP – Reps)

5 Min. AMRAP:

200m run

20 KB Swings (53/35)

200m run

AMRAP stationary overhead lunges with remaining time (45/25)

Score is completed lunges.

Metcon (No Measure)

5-10 minutes of banded shoulder stretches/yoga poses and hip mobility at coaches discretion.

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